Published On By Rachel Nall

How To Improve Energy Levels Naturally

Low energy levels may cause lethargy or sluggishness throughout the day. From the moment you wake up to the time you go to bed, maintaining optimal energy levels is necessary to tackle daily challenges with vigor and vitality.

Fatigue may stem from various factors, including inadequate sleep, high stress levels, lack of physical activity, dehydration, or poor dietary choices. External influences like excessive caffeine intake or irregular meal patterns may also contribute to diminished energy levels.

Making simple changes to your lifestyle and dietary habits might help boost your energy levels naturally.

This article discusses 12 effective ways to increase energy levels that might actually work for you. Following these natural tips may help combat fatigue, ensure sustained energy levels, and improve overall vitality.

12 Best Ways To Improve Energy Levels Naturally

  1. Adequate Sleep

    Getting sufficient sleep (around 7-8 hours each night) is vital for restoring energy, supporting healthy cognitive function, and promoting physical health. Establishing consistent sleep patterns could help optimize energy levels and overall well-being.

    Sleep deficiency may drain your energy levels, leaving you feeling tired, lethargic, and grumpy the next day. Aim to achieve at least 7 hours of sound sleep each night to promote alertness and vitality throughout the day.

    You may improve your sleep quality by setting and adhering to a regular sleep schedule. Engaging in relaxation practices before bedtime, such as deep breathing, progressive muscle relaxation, or listening to calming music, could also help.

    Limiting screen time before sleep could also help support your body’s natural sleep-wake cycle. It might improve sleep quality, reduce daytime sleepiness, and improve energy levels.

    Tips for Better Sleep Description Benefits
    Regular Sleep Schedule Set a consistent bedtime Enhances sleep quality
    Wind Down Routine Relaxing activities before bed Promotes relaxation
    Screen Time Limitation Reduce electronic device use Improves sleep onset and quality
  2. Stress Management

    Excessive stress may negatively impact energy levels. It might trigger the release of hormones like adrenaline and cortisol, which, over time, may cause fatigue and decrease overall energy.

    It often disrupts sleep patterns, causing insomnia or poor-quality sleep, which directly reduces energy levels. Stress might lead to poor eating habits and decreased physical activity, both of which are vital for maintaining high energy levels.

    Recognize potential stressors in your life, whether they are related to work, relationships, or personal challenges. Pinpointing these stressors might help you take proactive steps to minimize or eliminate them.

    You may reduce stress by including relaxation practices like progressive muscle relaxation, mindfulness meditation, or deep breathing exercises in your daily routine. These techniques may help calm your mind, reduce anxiety, and support energy restoration.

    Spending time with friends, family, or support groups may offer a sense of belonging, reduce feelings of isolation, and contribute to overall energy and vitality.

  3. Move More

    Physical activity may trigger the release of endorphins, the body’s natural mood elevators. Such a mechanism could help boost energy levels and combat fatigue by promoting overall well-being.

    Engaging in aerobic activities like swimming, running, or cycling may increase energy levels by improving cardiovascular health and boosting oxygen flow throughout the body. Adding strength training into your routine may help increase energy expenditure and boost overall energy.

    Doing simple activities like taking a brisk 10-minute walk may have immediate effects on energy levels, with the benefits lasting up to 2 hours. Regular physical activity could prevent fatigue and also improve cognitive function and emotional well-being.

    As a general recommendation, you should engage in at least 150 minutes of moderate-intensity exercise every week to reap the energy-boosting benefits of physical activity. This time could be divided throughout the week to make it more manageable and sustainable.

  4. Quit Smoking

    Smoking reduces lung efficiency and oxygen transport due to the harmful chemicals in tobacco smoke. When you quit smoking, your lungs and blood vessels begin to repair, improving circulation and increasing energy levels over time.

    It causes cellular damage and disrupts the body’s ability to produce energy efficiently. On quitting smoking, your cells may function better, leading to increased energy production and overall vitality.

    Smoking may affect cognitive function and mental clarity due to the impact of nicotine on the brain. Quitting smoking might help improve focus, concentration, and mental alertness, contributing to higher energy levels throughout the day.

    To quit smoking, you may seek support from healthcare professionals, use nicotine replacements like gum or patches, or adopt healthy lifestyle habits. Following these measures might help you quit smoking and improve your energy levels naturally.

  5. Limit Alcohol Intake

    Research indicates that drinking alcohol may result in poor energy levels, particularly the day after consumption. Alcohol could negatively impact sleep quality and increase the stress hormone cortisol, contributing to mood changes and decreased energy.

    Alcohol is a diuretic, implying that it increases urine production, which could lead to dehydration. Dehydration may cause fatigue and lower energy levels. It might also interfere with the absorption of essential nutrients like B vitamins and magnesium, which help control energy production.

    Limiting alcohol intake may help you better regulate your energy levels and promote overall well-being. Switching to alternatives like water, caffeine-free tea, or alcohol-free mocktails might help prevent the negative impact of alcohol on energy levels.

  6. Eat Nutritious Diet

    If you are constantly feeling sluggish, tired, or low in energy, making healthy changes to your diet might help reduce such discomfort. Consuming nutritious, well-balanced meals may improve your overall health and boost energy levels.

    Here are some dietary tips to combat fatigue and boost energy levels naturally:

    • Consume whole foods: Opt for a diet rich in whole foods like vegetables, whole grains, fruits, lean proteins, and healthy fats. These food sources may provide essential vitamins, antioxidants, and minerals that optimize overall health and energy production.
    • Eat balanced meals: Ensure your meals are well-balanced and include a mix of proteins, carbohydrates, and fats. The balance helps stabilize blood sugar levels, providing a steady energy source throughout the day.
    • Refrain from processed foods: You should limit the intake of processed foods, which are usually high in artificial additives, unhealthy fats, and added sugars. These foods may cause energy crashes and negatively impact your overall well-being.
    • Do not skip meals: Skipping meals may disrupt your body’s energy balance, leading to fatigue, mood swings, and poor concentration. Try to consume meals and snacks at regular times each day to maintain consistent energy levels.
  7. Increase Magnesium Intake

    Magnesium may help support over 300 biochemical reactions in the body, including the process of breaking down glucose into energy. It means that low magnesium intake may decrease energy levels and induce feelings of fatigue.

    It is essential for synthesizing ATP (adenosine triphosphate), the primary energy carrier in cells. Adequate magnesium ensures efficient energy production at the cellular level.

    Magnesium might help maintain the balance of other electrolytes like potassium and calcium, which are important for energy and overall bodily functions.

    The recommended daily intake of magnesium equates to around 310-410 mg for adults (male and female). Sources of magnesium-rich foods may include seeds, nuts, whole grains, and fish. Adding these foods to your diet might support optimal energy production.

    If you suspect you have a magnesium deficiency or are experiencing persistent low energy levels, consult a healthcare professional to determine the best course of action.

  8. Limit Sugar Intake

    Consuming high-sugar foods may induce a rapid rise in blood glucose levels, followed by an abrupt energy crash that could leave you feeling more tired than before.

    Excess sugar intake might increase the risk of developing type 2 diabetes, obesity, or heart disease. Such risks may highlight the importance of moderating sugar intake for both energy levels and overall well-being.

    Research indicates that diets high in refined carbs and added sugars may result in increased feelings of fatigue than diets rich in whole grains, vegetables, and fresh fruits.

    Therefore, taking steps to limit sugar intake may positively impact your energy levels and contribute to your overall vitality and wellness.

  9. Drink Enough Water

    You should drink water consistently throughout the day to optimize energy levels naturally. Insufficient water intake may cause dehydration, leading to feelings of tiredness and changes in mood.

    According to research, the daily recommended water intake for men is around 3000 ml, and for women is about 2200 ml. There might be variations to the recommended daily water intake depending on your age, activity levels, and overall health.

    Water plays a major role in various bodily functions, including energy production and maintenance. It supports nutrient transportation, temperature regulation, and waste removal, all of which contribute to sustained energy levels.

    Research shows that staying hydrated helps improve cognitive function and also provides the necessary energy for physical activities like exercise. Adequate water intake may also support cardiovascular health, muscle function, and joint lubrication.

    Choosing water over caffeinated or sugary beverages might help prevent dehydration and support long-lasting energy. Herbal teas and infused water may also be refreshing substitutes for plain water, providing hydration along with health benefits.

  10. Don’t Skip Meals

    Eating at regular intervals might help stabilize blood sugar levels, preventing energy crashes and fatigue. When you skip meals, blood sugar levels may fluctuate, leading to feelings of tiredness and irritability.

    Skipping meals may cause nutrient deficiencies, affecting your body’s ability to function efficiently and maintain energy levels. A well-rounded meal provides the necessary macronutrients and micronutrients to support your body’s energy production.

    Regular meals may keep your metabolism active and running smoothly. When you skip meals, your metabolism may slow down to conserve energy, potentially leading to feelings of sluggishness and decreased energy.

    Skipping meals may leave you feeling irritable, anxious, or mentally foggy, affecting your productivity and overall energy levels throughout the day. Therefore, try to consume meals at the same time throughout the week to optimize energy levels and overall health.

  11. Avoid Ultra-Processed Foods

    Ultra-processed foods have a high content of salt, added sugar, unhealthy fats, and chemical additives. These foods lack essential nutrients and might cause rapid crashes or spikes in blood sugar, resulting in energy fluctuations.

    Processed foods are often rapidly absorbed in the digestive tract due to ultra-processing, which reduces their satiety factor. Reduced satiety levels may cause overeating and subsequent energy crashes.

    Research suggests that people consuming a diet high in ultra-processed foods tend to have imbalanced gut microbiota, with fewer beneficial bacteria. The imbalance may further contribute to feelings of fatigue and low energy levels.

    You should opt for whole, minimally processed foods rich in vitamins, fiber, and minerals to boost energy levels and overall well-being. Making these mindful food choices could help combat fatigue and support overall health.

  12. Watch Your Caffeine Consumption

    Caffeine (a natural stimulant), when consumed in moderation, could positively impact energy levels and cognitive function. Start your day with a moderate amount of caffeine to enhance alertness, boost energy levels, and improve concentration.

    Stay mindful of your caffeine intake in the afternoon to prevent interference with your sleep quality. Consuming caffeine later in the day may disrupt your sleeping pattern and make it harder to fall asleep at night.

    You should pair your caffeine consumption with adequate water intake to stay hydrated. Caffeine has diuretic effects, meaning it may cause excess urination and lead to dehydration. Therefore, it’s essential to balance coffee or tea with sufficient water intake throughout the day.

    Pay attention to how your body responds to caffeine and adjust your consumption accordingly. Some people are more sensitive to caffeine’s effects and may need to limit their intake to avoid jitteriness or sleep disturbances.

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Frequently Asked Questions

  1. Can Specific Gut Microbes Affect Energy Levels?
    Increasing the beneficial gut bacteria count may ensure that the body gets the maximum energy from the food consumed. Specific gut bacteria strains could also negatively impact energy production and overall health. Therefore, depending on the type and strains, gut bacteria may influence energy levels.
  2. How Do Herbal Supplements Impact Energy Levels?
    Herbal extracts, like ginseng, rhodiola rosea, and ashwagandha, may positively impact energy levels. These herbs contain bioactive compounds that might enhance physical and mental energy, supporting overall vitality.
  3. What Role Does Vitamin D Play in Boosting Energy?
    Vitamin D may support healthy mitochondrial function, which is essential for cellular energy production. Healthy mitochondria may boost energy production at the cellular level, leading to overall higher energy levels. It could also enhance muscle function and support overall health.
  4. Are There Specific Relaxation Techniques for Energy Enhancement?
    Relaxation approaches like meditation, progressive muscle relaxation, or deep breathing may boost energy levels. These practices might reduce stress, improve sleep quality, and promote overall well-being, contributing to a sustained energy boost throughout the day.
  5. How Does Dehydration Impact Cognitive Energy?
    Dehydration could reduce blood circulation and oxygen delivery to the brain, impacting alertness, memory, and decision-making. Adequate hydration is vital for optimal cognitive performance and maintaining energy levels throughout the day.


Improving energy levels is about making mindful lifestyle choices that benefit your body and mind. Start with your diet: prioritize whole, nutrient-rich foods that provide sustained energy, like vegetables, fruits, lean proteins, and whole grains.

Consider your gut health, as a balanced gut microbiome supports efficient energy production. Including probiotics, prebiotics, and a fiber-rich diet in your lifestyle could help maintain a healthy gut, ensuring stable energy levels.

Getting enough sleep, staying hydrated, following a consistent exercise routine, and maintaining a moderate body weight could help optimize energy levels and combat fatigue.

  • This article is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • Consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before following health tips or instructions.

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